8 Longevity Habits to Start in Midlife

Trading your sedan for a sports car or ditching your hairstyle for a trendy cut may be the stereotypical "midlife crisis" many people in their 40s and 50s experience, but it doesn't have to be! Instead, you can make it a "midlife reset" where you create or solidify healthy habits—from strength-building exercises to sleep hygiene—that give you an advantage later in life.

Of course, adopting healthy habits midlife may be easier said than done. Work and family commitments are likely at an all-time high, making self-care seem out of reach. Not to mention all the changes middle-aged bodies are going through, including:

• Hormonal shifts
• Slower metabolism
• Decline in muscle mass and bone density

The good news? Research shows that certain habits adopted in midlife can help minimize the downsides of aging. "Investing in your health in midlife will pay dividends in later years," noted Dr. Michael A. Smith, MD. "The trick is to start small. Just one to three simple changes can make a huge difference in your overall well-being, especially as you grow older."

Ready to build the foundation for graceful aging? These eight habits have been shown to have a long-term impact on your health, longevity and quality of life.

1. Strength train to maintain muscle mass

When it comes to healthy aging, fitness is a must—specifically, strength training. After age 40, the average person experiences a natural decline of about 1-2% of their muscle mass and strength each year. Over time, that can make daily tasks like climbing stairs and carrying groceries harder. Weight lifting and other types of resistance training send the message to your body that your muscles are still very much in use, so you can maintain your strength. In one systematic review and meta-analysis of 16 cohort studies, muscle-strengthening activities were associated with overall health and cardiovascular health, with the greatest benefits seen within 30-60 minutes per week.

You'll want to set your goal for 2-4 strength-focused weekly workouts, such as powerlifting. Not a fan of barbells? Grab resistance bands or free weights, or incorporate bodyweight exercises like planks, squats, or push-ups into your routine. Challenge yourself by gradually increasing the amount of weight and/or reps over time, so it never becomes easy. And don't forget recovery!

Consider adding a creatine monohydrate supplement to your fitness routine; it's one of the most well-studied ingredients for exercise performance and muscle support. For example, in a review of 17 studies, at least 12 weeks of creatine supplementation combined with resistance training was shown to support both upper and lower body strength and lean muscle mass in healthy older adults. What about cardio? Keep it in the mix by swimming, walking, or cycling throughout the week.

2. Prioritize protein, fiber, and healthy fats

Make room on your menu for fresh produce and nutrient-dense whole foods. One study conducted over the course of 30 years concluded that higher intakes of fruits, vegetables, whole grains, unsaturated fats, nuts, legumes and low-fat dairy products were linked to greater odds of healthy aging.

Not sure where to start? One of the most researched eating patterns is the Mediterranean diet, though it's less of a "diet" and more of a lifestyle. Inspired by the traditional cooking styles of countries around the Mediterranean Sea, the eating plan is packed with fresh vegetables, fruits, legumes, whole grains, nuts, olive oil, and fish. People who follow it are known to have better heart health and better long-term health as they age. One large systematic review and meta-analysis that included over 670,000 participants from found that higher adherence to the Mediterranean diet was associated with improved overall health and cardiovascular health, particularly in older individuals. The high fiber and healthy fat content in these meals keep you feeling full for longer, which also helps with weight management—another plus for longevity!

Pro tip: despite their best intentions, many people fall short on daily fiber. Adding a fiber supplement can fill in the gaps.

3. Protect your sleep

The restorative power of deep, high-quality sleep is unmatched in its ability to reset and repair your body and is a pillar of healthy aging. In fact, emerging research has discovered a network in the brain called the glymphatic system, which has been proposed to work like a dishwasher to clear the brain of waste while you sleep. So, if you are not getting enough sleep, it's possible your brain won't get enough time to flush metabolic waste and keep your body functioning at its best. And without sufficient sleep, it can be harder to manage mood, cravings, and overall energy.

If you're in midlife, you may already be experiencing hot flashes, night sweats or muscle stiffness, so it's a good idea to create a solid sleep routine now before it's even more challenging in later years. Aim for seven to nine hours each night, with a consistent schedule of when you go to sleep and when you wake up.

To get the best quality slumber, avoid screens an hour before bedtime, keep your room cool and dark (blackout curtains and a sleep mask are helpful) and practice calming activities before dozing off.

"Investing in your health in midlife will pay dividends in later years. The trick is to start small. Just one to three simple changes can make a huge difference in your overall well-being, especially as you grow older."

4. Balance your hormones

Hormones are your body's chemical messengers, impacting everything from metabolism to mood—and keeping them in balance has been linked to overall health and longevity. For example, in a meta-analysis that included nearly 25,000 men (ages 40 to 70), balanced hormone levels were linked to better overall and cardiovascular health outcomes.

The midlife years for women, however, are marked by estrogen shifts as they journey into perimenopause and menopause, while men see changes in testosterone levels after age 40. For both women and men, out-of-whack hormones can make everything feel "off"—sex drive, sleep, energy, weight management and even mood.

Be proactive about your hormone health by scheduling an appointment with your doctor for a comprehensive exam and lab work that includes hormones like estradiol and free and total testosterone, as well as DHEA-S and SHBG. After that info is out in the open, your physician will help you determine the next steps.

5. Manage stress and cortisol levels

Midlife is a demanding era for most of us—between work and family responsibilities—and this can take a toll on us, not only mentally, but physically. This is because stress triggers bursts of cortisol, the hormone that produces fight-or-flight reactions. Cortisol itself is not "bad." In fact, it can be useful, whether it's lighting a fire under you to stop procrastinating on an important project, or even when you're driving and need to swerve quickly to avoid a bad driver. But repetitive, intense stress has been shown to increase biological age (not the same thing as your chronological age).

However, research shows that healthy stress management habits can make a difference in your long-term health. Try meditation, spending time in nature, exercising and meeting up with friends regularly to keep at an even keel.

6. Stay socially connected

In midlife, connection is key; from a biological perspective, people need to be around people. Spending time with others activates neurotransmitters like oxytocin (the "bonding hormone"), dopamine (the "feel-good" hormone) and serotonin (the "happiness hormone"). Three good reasons to phone a friend, right? Here's another one: large studies have determined that being socially isolated is linked with a higher risk of shorter lifespan. In one meta-analysis that included data from 2 million people, isolation increased that risk by 32%!

It's important to remember the benefits of social interaction, especially when life's obligations make socializing feel like a low priority. It's time to reframe hobbies and social events into forms of self-care, instead of distractions from productivity. Be proactive and plan a pickleball game with neighbors, a bike ride with family or a conversation over coffee with a friend. The combination of physical activities and good food along with social interaction multiplies the health benefits at every age. 

7. Limit processed foods and alcohol

If your busy lifestyle means a bag of chips for dinner or you're a fast-food drive-through regular, it's time to start "adulting" what you put into your body. Ultra-processed foods (UPFs) are not doing you any favors, especially as you hit midlife. Research suggests that people whose diets contain a lot of UPFs have a higher risk of lower lifespan. This isn't too surprising, considering that UPFs tend to be high in added sugars, saturated fats, and salt. Dietary patterns where nutrient-dense whole foods take center stage are clearly the way to go.

Another buzz kill: you should cut back on drinking, too. As you age, your body becomes less efficient at processing alcohol, which takes its toll once we say goodbye to our 20s. Consuming alcohol puts unnecessary strain on your liver, can disrupt your sleep schedule and add extra calories that are not as easy to shed as when you were younger. In a study of nearly 250,000 participants, alcohol consumption was associated with shortening telomeres, the caps at the end of DNA strands that serve as a biological marker for aging and cellular health.

You can reap all the rewards and none of the regrets of the polyphenols of wine simply by eating the right fruits and veggies. Nutrients can help, too; resveratrol is the compound that gives red wine its reputation as a healthy aging superfood (with none of alcohol's less desirable effects) and is a mainstay of "super ager" supplement routines.

8. Prioritize proactive health

The time has arrived to stop rescheduling those annual checkups! After all, it's easier to nip a potential problem in the bud than it is to deal with it after it's fully manifested. That's why proactive healthcare is one of the most powerful longevity tools. Some models suggest that expanding proactive services to 90% of the US population would save millions of lives.

Here are some ways to make proactive measures a top priority.

• Doctor visits:

  Get annual wellness checks and screenings like bone density scans, mammograms, eye exams and colonoscopies.

• Lab work:

  Regularly monitor your blood pressure, blood sugar and cholesterol through bloodwork.

• Skin care:

  Make sure to apply a broad-spectrum, high-SPF sunscreen daily and get regular skin screenings.

• Safety:

  Avoid risky behavior like extreme sports, not wearing a seatbelt or protective gear, or excessive drinking.

This "midlife cheat sheet" will help you stay on top of your health at every life phase and stage, in your 40s, 50s and beyond:

Frequently asked questions about midlife habits

Indubitably, the basics of healthy aging are more about the things we consistently do daily than glamorous rituals we might see on social media. Here are common questions about making lifestyle changes in your 40s and 50s.

How do hormonal changes in midlife affect energy, sleep and weight—and what can you do about it?

Hormonal changes in midlife, such as fluctuating levels of testosterone in men and estrogen in women, can impact your body in three key areas:

1. Energy levels:

   The dip in hormone levels can affect how your body produces energy, which can contribute to general fatigue.

2. Sleep-wake patterns:

   Hormonal shifts can make it more difficult to get a good night's sleep.

3. Body composition:

   You may even notice a difference in the way your body stores fat, so managing a healthy weight may be more challenging.

While there's no easy fix, a combination of whole foods packed with protein, fiber, and healthy fats along with exercise and sleep hygiene can go a long way. Continue to have open discussions with your healthcare provider for recommendations.

Are supplements necessary in midlife if you eat a healthy, nutrient-dense diet?

Diet alone may not cover your needs after age 40. Especially as we age, it can become more challenging for our bodies to absorb all the nutrients we need from food. Supplements can help us cover those nutritional gaps, and also can help with healthy aging goals.

Some supplements we recommend are:

• Strength training:

  Creatine and protein powder

• Overall nutrition:

  Multivitamin, fiber, fish oil

• For quality sleep:

  Melatonin

• Maintaining hormone balance:

  DHEA

• Stress management:

  GABA, ashwagandha, magnesium acetyl-taurate

• Mood and social connections:

  Targeted probiotic for mood

• Supporting the body's detox pathways:

  Milk thistle

Do you need to adopt the same longevity habits in your 40s that you do in your 50s?

Yes, the core trifecta of habits (diet, exercise, and sleep) stays the same, but the focus can shift. In your 40s: build the base; in your 50s: protect what you built and stay consistent with your habits, especially as hormones and recovery time change.

The following habits are key for any adult from 30 to 80 years old, but should be prioritized slightly for each decade:

Is it more effective to fix sleep, diet or fitness in midlife?

All these habits are important for health in midlife, but if you must focus on one habit, choose the one that needs the most work. For example, if sleep is your strong suit but you struggle to get adequate exercise each day, then focus on getting daily movement. Be intentional about adding short walks, stretches or yoga poses daily. If, on the other hand, your diet is subpar, create a meal plan with at least one recipe per week that is solely whole foods.

References

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• Gao Y, et al. "Glymphatic system: an emerging therapeutic approach for neurological disorders." Frontiers in Molecular Neuroscience. July 2023. https://www.frontiersin.org/journals/molecular-neuroscience/articles/10.3389/fnmol.2023.1138769/full
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• Momma H, et al. "Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies." British Journal of Sports Medicine. February 2022. https://bjsm.bmj.com/content/56/13/755.info
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• Wang F, et al. "A systematic review and meta-analysis of 90 cohort studies of social isolation, loneliness and mortality." Nature Human Behaviour. June 2023. https://www.nature.com/articles/s41562-023-01617-6
• Wang Z, et al. "Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis." Nutrients. October 2024. https://www.mdpi.com/2072-6643/16/21/3665
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